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The Krash Course Roller Derby Podcast

Krissy Krash

The Krash Course Podcast (formerly Krissy Krash Podcast) is for roller derby athletes who are done guessing and ready to take their performance seriously.

Each episode features honest conversations with experienced skaters and coaches, alongside practical, no nonsense insights on training, mindset, and consistency. This isn’t about hacks or hype. It’s about understanding why hard work often fails to translate on the track, why self coaching breaks down under pressure, and what it actually takes to become a stronger, more reliable athlete.

Krash Course is a roller derby performance training company built by experienced skaters and certified personal trainers. Through structured strength, conditioning, and performance coaching designed specifically for the demands of roller derby, we help athletes train smarter, skate stronger, and stay in the game longer.

If you’re tired of almost being ready and want a system that supports your goals both on and off skates, you’re in the right place.

Apply For Coaching: https://krashcourserollerderby.com/apply?utm_source=podcast

Facebook: www.facebook.com/krashcourse/

Instagram: https://instagram.com/krissykrash

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S1 · E208
Thursday · 31 min
Holiday Proof The End of Your Roller Derby Season
Are you already putting your derby goals on hold until January? In this episode, Head Coach Original Cyn explains how to use the final months of the year to build strength, endurance, and confidence without burning yourself out during the holidays. We cover: Why waiting until January could be holding back your progress How to choose one meaningful derby goal to focus on Why your workouts need to support your on-track performance How to measure progress beyond sweat, soreness, and exhaustion When to push forward, adjust your training, or prioritize recovery How to build a flexible training plan around the holidays Why January should be your next step, not another restart Key takeaway: More doesn't equal better. You don't need to train harder or do everything perfectly to make progress. You need a focused plan, consistent action, and the flexibility to adapt when life gets busy. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E205
October 22 · 51 min
From "I'm Not an Athlete" to Owning the Identity
What if the biggest thing holding you back isn't your fitness... ...it's the story you've been telling yourself about who you are? In this special Athlete Spotlight, DJ Criste shares how Krash Course helped her stop waiting for permission to call herself an athlete and start living like one. Together we explore: Why identity shapes your habits. How small daily actions create lasting confidence. The mindset shift that changed everything. Why it's never too late to redefine yourself. How community helps you become who you're meant to be. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E207
October 8 · 48 min
Consistency Over Perfection - The 5 Lessons That Helped Ryan Stop Being Her Own Worst Enemy
What happens when you start strong, life gets chaotic, and suddenly you can't keep doing everything you planned? In this athlete spotlight, Ryan shares how her first 16 weeks in Krash Course taught her that real progress isn't about being perfect. It's about learning how to struggle, reset, and keep coming back. We cover: * Why consistency doesn't mean never falling off track * How Ryan learned to "fail forward" instead of treating setbacks as proof she wasn't good enough * Giving yourself permission to be a beginner, even when you're accomplished in other areas of life * Measuring progress by how far you've come instead of how far you still have to go * Learning to receive feedback without turning it into a judgment about yourself * Why rest and recovery are part of becoming a stronger athlete * How prioritizing yourself can improve how you show up as a parent, teammate, leader, and athlete * The role community and accountability played during Ryan's hardest weeks * Why coaches and high performers still need coaching * How Ryan went from trying to do everything perfectly to trusting herself to keep moving forward when life gets messy Key takeaway: Consistency beats perfection. Progress isn't about having 16 perfect weeks. It's about becoming the athlete who knows how to come back after the hard ones. You can struggle, adjust, rest, receive feedback, and still be moving forward. If you'd like to learn more about Krash Course or apply for coaching, click the link in the show notes. Because life is a contact sport. We're here to teach you how to win. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E206
September 24 · 7 min
Why You Feel Burned Out in Roller Derby (It’s Not What You Think) (Krissy Krash)
If you keep falling off your workouts, struggling with nutrition, or watching your mindset collapse after a rough practice, the problem might not be a lack of discipline. In this episode, Krissy Krash explains how mental exhaustion and constant decision-making can drain the energy you need to stay consistent. We cover: why roller derby demands more mental energy than you realize how constant decisions and self-control contribute to burnout why motivation and willpower aren't reliable strategies for consistency how habits and routines reduce the mental load of training why planning your workouts and nutrition ahead of time makes consistency easier how reset routines can stop one bad jam from becoming a bad game how to identify the systems in your life that are creating the most stress Key takeaway: burnout isn't always a lack of desire or discipline. When you're constantly deciding when to train, what to eat, and how to get yourself back on track, you're burning energy you could be using to perform. Build systems that remove those decisions so showing up becomes the default. Because life is a contact sport. We're here to teach you how to win. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E205
September 10 · 1 hr 1 min
Stop Waiting for Life to Calm Down: Slayher’s Story of Progress, Balance & Derby
What if the secret to becoming a better roller derby athlete isn’t finding more time, but learning how to make progress inside the life you already have? In this episode, Head Coach Original Cyn sits down with Heather “Slayher” Damron to talk about navigating derby alongside parenting, career changes, divorce, injury recovery and all the chaos that doesn’t conveniently disappear just because you have athletic goals. Slayher shares how coaching helped her stop waiting for the “right time,” build training around her actual life and discover just how connected everything really is. From earning a coach’s award in her first game with a new league to receiving praise from higher-level skaters, she found that her biggest breakthroughs came from focusing on the process rather than chasing perfection. Cyn and Slayher dig into off-skates training, fueling for performance, learning from mistakes, asking for support and why prioritizing yourself isn’t selfish. As Slayher puts it, “It’s not selfish, it’s supportive.” The big takeaway? Stop waiting for life to calm down. Build your goals around the life you’re living right now. And if you loved this conversation and want to experience some of this coaching firsthand, join Head Coach Original Cyn on September 16, 2026 for our FREE live, interactive coaching session, Balance Is The New Beast Mode; OR catch the recording afterward. You’ll learn how to build training, nutrition, mindset and derby around your real life so you can keep progressing without waiting for the perfect week. Register for the free coaching session here (live OR recording): https://krashcourserollerderby.com/balancebeastsignup Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E204
August 27 · 18 min
Maintain Your Game - Roller Derby and Perimenopause
A this tag team episode with Pia Mess, aka Coach Misty, a USARS Team USA skater fresh off USARS Worlds! Pia shares her 22 years of roller derby wisdom as we dive into an essential topic for skaters navigating perimenopause. Together, we explore how to maintain peak performance as your body evolves. We share our top tips for thriving as athletes, covering the importance of training modifications, proper recovery, and nutrition optimization tailored for the changes your body is experiencing. Pia and I also discuss mindset strategies for overcoming self-doubt and embracing this new phase with resilience. Whether you're hitting the track or hitting the gym, this episode is packed with practical advice and inspiration to keep you skating strong for years to come. Let’s tackle the change together - because age is just a number when you're unstoppable. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E203
August 13 · 35 min
The 5 Shifts That Took Peggy From Guessing to Becoming Her Team's Security Blanket
What happens when you stop wondering if you're training the "right" way and finally follow a proven plan? In this Client Spotlight, Peggy Bailey shares how short, focused workouts, better nutrition, and consistent accountability helped her transform into a calmer, stronger, more confident blocker. Inside this conversation you'll learn: Why owning your space changes everything. How meal prep reduces decision fatigue. Why tiny daily habits beat motivation every time. How taking care of yourself actually helps your family. Why community is one of the most powerful performance tools you can have. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E202
July 30 · 27 min
Roller Derby Mental Fortitude + Bench Energy During Games
Getting benched, pulled from a rotation, or asked to carry more responsibility can quickly affect your confidence and performance. In this episode, Head Coach Cyn explains how to mentally prepare for every role on a roller derby team without letting your lineup define your value. We cover: why your role can change without your value changing the mental challenges faced by primary, supporting, and ready athletes how to reset after mistakes instead of carrying them into the next jam how supporting players can measure impact instead of attention how to stay engaged and prepared while waiting on the bench the three mental skills every athlete needs: presence, ownership, and contribution Key takeaway: your role is a temporary assignment, not your identity. High-level athletes train themselves to stay present, contribute to the team, and remain ready regardless of how much track time they receive. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E201
July 16 · 16 min
The Off Season Trap - How to Rest Without Losing Momentum
Every year, skaters hit the off season with big plans… then either do too much, do nothing, or lose all their progress. If you want to roll into the second half of the season stronger, faster, and more consistent, this live is for you. I’m breaking down exactly how to use your off season to recover, rebuild, and come back better than ever, without burning out or falling off track. Whether you are new to derby or a seasoned vet, you will walk away with a simple strategy to keep your edge while still taking the rest you need. Listen to this if you: Struggle to find balance in the off season Want to start the second half of your season ready to crush it Need structure, motivation, and accountability to stay consistent Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E200
July 2 · 38 min
MVB + Travel Team + Co-Captain - What Actually Changed Everything for Liz
In this episode of the Krash Course Roller Derby Podcast, Head Coach Original Cyn talks with Liz Chee about what it really takes to become stronger, smarter, and braver on and off the track. We cover: why guessing is not a training plan how nutrition affects energy, recovery, and confidence why resilience is built through small daily actions how boundaries protect your energy and your love for derby why asking for help is part of becoming a stronger athlete how confidence comes from doing the work and learning to trust yourself Key takeaway: real transformation does not happen from motivation alone. It comes from strategy, mindset, accountability, and the small choices you repeat until you become the athlete and person you can trust. Because life is a contact sport. We’re here to teach you how to win. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E199
June 18 · 10 min
Stop Wasting Time Training for Roller Derby (Krissy Krash)
If you're doing random workouts, chasing soreness, and still not seeing results on the track, this episode is for you. In this episode of the Krash Course Roller Derby Podcast, Krissy Krash breaks down the three things every roller derby skater needs to improve performance off skates: Strength to hold position and absorb hits Power & agility to move explosively in every direction Conditioning that actually matches the demands of derby You'll also learn why more workouts aren't always better, how to avoid burnout during the season, and how to structure your training for measurable progress. Ready to stop guessing and start training like an athlete? Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E198
June 11 · 9 min
Practice Failing: Why Messing Up Is the Key to Derby Growth
In this episode of the Krash Course Roller derby Podcast, we talk about perfectionism, fear, and why failure is not just normal in roller derby, but necessary. We cover why practice should be treated like a lab, not a performance, and how fear of looking bad can keep skaters stuck in their comfort zone. We dig into: why practice is for failing how perfectionism limits growth why mistakes are data how to stop skating small why messy reps build mastery Key takeaway: if we only do what we can already do, we never become more than who we are now. At Krash Course, we are here to help skaters fail forward, train with purpose, and win. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E197
June 4 · 44 min
Building a Stronger Mental Toolkit On and Off the Track
In this episode of the Krash Course Roller Derby Podcast, we share a client's Study, Practice, Teach intensive on building a stronger mental toolkit on and off the track. We talk about how negative thought patterns can impact confidence, performance, and joy in roller derby, and how Socratic questioning can help us challenge those thoughts instead of letting them run the show. We cover: why mindset work matters as much as physical training how cognitive distortions show up in derby the thought, feeling, behavior cycle how to question negative self-talk in real time why “I suck at this” is rarely the full truth how to create space between a thought and your response Key takeaway: our thoughts are not always facts. When we learn to pause, question the story, and look for what’s actually true, we become more resilient athletes and stronger humans. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E196
May 28 · 12 min
How to Ask for Help at Roller Derby Practice Without Feeling Like a Burden
In this episode of the Krash Course Roller Derby Podcast, we talk about how to ask for help at roller derby practice without feeling like a burden and why staying quiet might be the thing holding your progress back. We cover: why skaters avoid asking for help (fear of looking bad, slowing practice, or losing opportunities) how not asking leads to slower progress, overthinking, and disconnection from your team the mindset shift: asking for help is ownership, not weakness practical ways to ask for help effectively (be specific, ask at the right time, apply feedback, involve teammates, and stop apologizing) Key takeaway: the skaters who improve the fastest are the ones who ask questions, take up space, and actively seek feedback. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E195
May 21 · 8 min
Why Your Pack Communication is Holding Back Your Roller Derby Game
In this episode of the Krash Course Roller Derby Podcast, we break down why pack communication is one of the biggest factors holding skaters back and why it is not just about talking more. We cover: how lack of communication creates chaos, hesitation, and lost opportunities on the track why silence is more damaging than saying the wrong thing how communication issues are often tied to confidence and fitness, not just skill the four keys to becoming a strong communicator: commit to being heard, communicate from the first rep, build fitness to support communication, and step into leadership Key takeaway: communication is a habit and a leadership skill. If you want more trust, more track time, and better team performance, it starts with you speaking up. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E194
May 14 · 9 min
Active Recovery and Recovery Protocols (With Coach Gwennie)
In this episode of the Krash Course Roller Derby Podcast, we break down what recovery actually means for roller derby athletes and why it is a non-negotiable part of performance, not a luxury. We cover: why derby places unique stress on the body (impact, rotation, and nervous system load) the difference between active recovery and passive recovery why soreness is not the same as progress common recovery mistakes skaters make how to use the “Big Five” recovery pillars: sleep, nutrition, mobility, hot/cold, and nervous system care Key takeaway: you do not get stronger during training, you get stronger during recovery. If you want to skate longer, stay healthy, and perform consistently, recovery has to be intentional, not an afterthought. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E193
May 7 · 11 min
How to Trust Your Body on the Track Again After Injury, Pregnancy, or Time Off
In this episode of the Krash Course Roller Derby Podcast, we talk about how to rebuild trust with our body and skating after time off, whether that break came from injury, pregnancy, work, or life. We cover five key shifts: stop comparing ourselves to pre-break versions rebuild confidence through small wins train the movements we are scared of at lower intensity fix off-skates training so it actually supports derby detach our identity from single bad reps, jams, or practices This is a conversation about rebuilding trust, not rushing a comeback. If we want to feel strong, stable, and confident again, we need proof, structure, and patience. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E192
April 30 · 32 min
What it really takes to become a stronger, more confident, more resilient derby athlete on and off the track
In this episode of the Krash Course Roller Derby Podcast, we talk with Kat Sabbeth about what it really takes to become a stronger, more confident, more resilient derby athlete on and off the track. We dig into the five big shifts that helped her stop feeling stuck and start building real consistency: showing up for training even when it felt hard creating structure and support instead of relying on motivation using nutrition to fuel performance and recovery rebuilding confidence through small wins letting derby growth spill over into the rest of life We also talk about social anxiety, starting derby later, feeling behind, and how having a system can change everything. This episode is for any skater who cares deeply, wants to level up, and is tired of feeling like their effort is not translating. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E191
April 23 · 16 min
The 5 Key Pieces to Becoming a Strong, Confident, High-Performing Skater On and Off the Track
You’re training. You’re showing up. But deep down… you don’t feel fully prepared. Not physically. Not mentally. Not confidently. And that gap? It shows up when it matters most. Inside this live, one of our athletes breaks down the 5 key pieces that changed everything for them: What real preparation actually looks like Why most training isn’t translating to performance How nutrition impacts your energy, focus, and recovery How confidence is actually built (not faked) And the shift that changed how they show up on AND off the track This isn’t theory. This is from someone who lived it. So as you watch, ask yourself: Which of these pieces am I missing right now? Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash
S1 · E190
April 16 · 11 min
Roller Derby Quick Feet Unlocked (With Coach Pia)
In this episode of the Krash Course Roller Derby Podcast, we break down what quick feet and agility actually mean in roller derby and why they matter for both jammers and blockers. We talk about why agility is not just about speed. It is about reaction time, control, lateral movement, and building trust in your edges so your body can respond without hesitation. Inside this episode, we cover: What skaters are really missing when they say they want “faster feet” How agility shows up differently for jammers and blockers Why blockers need agility just as much as jammers The difference between off-skates agility work and on-skates application Common mistakes skaters make when training agility Why better agility leads to better decision making under pressure If we want quicker feet on the track, we have to train more than drills. We have to build the balance, coordination, control, and confidence that make agility actually usable in gameplay. Click here if you want to start down the path of being a powerful athlete on the track and in life with Krash Course: krashcourserollerderby.com (Here you can book your strategy call mentioned in the Podcast). We breed athletes, MVP's, and badasses in our proven system that has helped over 500 people level up their game. Follow me on Instagram for daily derby tips, tricks, and motivation @krissykrash

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